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High Fibre Indian Foods for Healthy Heart


FIBRE for a Healthy Heart

To put it simply, fibre is the complex carbohydrate present in foods, which is not digestible by our body. However, it forms an essential part of our daily diet, as it has more than one function contributing to a healthy living style.

A High Fiber diet satiates you for a longer time and helps to prevent raised blood cholesterol and triglyceride levels, thus defending your body against risks to heart disease. Considering these benefits of fibre, you should include 15 to 25 grams of fibre in your daily diet.

Top 7 ways to increase Fibre for a Healthy Heart

7 Ways to increase Fiber intake for a Healthy Heart
1. Choose a breakfast containing high fibre cereals like bulgur wheat, oats, Apples, Green Peas etc.
2. Snack on fruits like Orange, Grapefruit, Peaches etc. in between meals as their high fibre content will satiate you for longer hours and help to control the blood cholesterol levels too.
3. Have plenty of vegetables, especially raw vegetables in the form of salads and raitas. Do not peel vegetables and fruits like Cucumber, Carrots, Chickoo. Apples etc. as their peels are edible and much of the fibre lies just beneath the peels. Do remember to wash them thoroughly though, or scrape the peels slightly before eating.
4. Choose whole-wheat flour chapatis, Brown Bread, whole-wheat noodles as compared to refined flour products like white bread, pastas, biscuits etc. as bran (outer covering of wheat which abounds in fibre) is lost with the processing of these foods.
5. Try to use the bran of cereals like wheat, oats and rice in your regular meals. Adding 1 tablespoon of bran in the chapati dough or in the vegetable dishes will provide plenty of fibre. Bran is also a good thickening agent and can add low calorie bulk to soups, gravies etc. Bran is easily available at most health food stores and larger grocery stores.
6. Make Fibre-Rich pulses like moong, rajma, matki a part of your daily diet. Sprouting the pulses adds on to their fibre content.
7. Add healthy seeds like flax seeds or sunflower seeds daily to your diet which do wonders for your heart as they abound in Omega 3 Fatty Acids.

Other articles you will find interesting related to a Heart and Cholesterol.
Healthy Heart Foods, list of best Grains Cereals
Low Fat Dairy Products for Healthy Heart
Heart Healthy Fruits
Healthy Heart Vegetables
Which fats are good for healthy heart?
Reduce Sugar and Salt for a Healthy Heart
Are All Beverages Healthy for Heart

High Fibre Indian Foods For Healthy Heart



1

Rice is usually a no-no for diabetics because it causes a quick rise in blood sugar levels. To counter the effect of high glycemic index white rice, replace it with high fibre brown rice and toss in some fibre-rich vegetables along with diabetic-friendly ingredients like garlic and fenugreek to create a hearty rice delicacy which is best enjoyed in moderation.

2

oats flax seed roti recipe | flaxseed roti | healthy alsi roti with oats and whole wheat flour | with 32 amazing images. oats flax seed roti recipe | flaxseed roti | healthy alsi roti with oats and whole wheat flour is a fibre rich Indian staple. Learn how to make flaxseed roti. To make oats flax seed roti, combine all ingredients in a deep bowl and knead into a soft dough using enough water. Divide the dough into 6 equal portions. Roll a portion of the dough into 100 mm. (4") diameter circle using a little whole wheat flour for rolling. Sprinkle ½ tsp of flax seeds evenly over it. Roll out again into a 150 mm. (6") diameter circle. Heat a non-stick tava (griddle) and cook the roti on a medium flame using ¼ tsp of oil till it turns light brown in colour from both the sides. Repeat steps 3 to 6 to make 5 more flaxseed rotis. Serve the oats flax seed roti immediately. Here is a chatpata healthy alsi roti with oats and whole wheat flour, with a homely texture and tongue-tickling taste that is sure to steal your heart. The sprinkling of flax seeds atop the roti not only makes it look attractive but brings in its share of nutrition too, apart from improving the mouth-feel with its exciting crunch. The flaxseed roti features an absolutely healthy mix of ingredients, especially beneficial for those with diabetics as the beta glucan in oats helps to keep blood sugar levels under check. This also contributes to maintaining a healthy heart! With restricted amount of salt being used, this roti is suitable for those with high blood pressure too! You can also try other low-salt recipes like the Green Peas Soup and Creamy Green Salad. Tips for healthy alsi roti. 1. Serve flaxseed roti with curds. See how to make curds. 2. Serve healthy alsi roti with achar. 3. Press down with a spatula while cooking flaxseeds roti. This is to ensure that flaxseeds stick to the roti but expect some alsi to fall out when you eat the roti. Enjoy oats flax seed roti recipe | flaxseed roti | healthy alsi roti with oats and whole wheat flour | with step by step photos.

3

A creative way to include nutritious veggies into your diet, the Broccoli, Spinach and Zucchini Stir-Fry is a treat for your taste buds, with a burst of colours and herby flavours. The combination of vegetables like broccoli, spinach and zucchini with other crunchy delights like cabbage and capsicum tremendously increases the vitamin A and folic acid content of this recipe, while also offering a range of textures to relish.

4

sprouts pancake recipe | sprouts chilla | sprouts and vegetables chilla | healthy Indian pancakes | with 26 amazing images. A thoughtful mélange of moong sprouts and veggies, this dish is not just easy to put together but also a real culinary and visual treat! Learn how to make sprouts pancake recipe | sprouts chilla | sprouts and vegetables chilla | healthy Indian pancakes | When you are bored of eating plain moong sprouts, turn to this delicacy. Moong sprouts contain a horde of nutrients like protein, iron, calcium , zinc, B vitamins, magnesium, phosphorus and potassium too. sprouts and vegetables chilla easily fits into the diet of weight-watchers and diabetics both. With good amounts of fibre being contributed, those with heart disease can also enjoy them. Well, the sprouts chilla recipe makes use of greens like spinach and methi, as they are most commonly consumed. However you can even use unusual greens like cauliflower greens, amaranth leaves etc. Tips to make sprouts pancake: 1. You can also use grated dudhi instead of carrots. 2. Grease the pan well to avoid it from sticking. 3. Sprouts pancakes tastes best when served hot. Enjoy how to make sprouts pancake recipe | sprouts chilla | sprouts and vegetables chilla | healthy Indian pancakes | with detailed step by step photos.

5

Here is a very appealing salad of veggies and fruits in a creamy, curd-based mustard dressing. Apples and grapes combine beautifully with capsicum, lettuce and celery to make a colourful and crunchy salad, which is perked up further by a tongue-tickling, honey-laced dressing. Waldorf Salad traditionally has walnuts, and you can add it if you wish, but we have avoided it to keep the calories low. We have also replaced mayonnaise with thick curds, to get an equally tasty but low-fat dressing, so that you can enjoy the goodness of the fibre, vitamin C and protein that you get from this tasty Waldorf Salad without a being burdened by additional calories.

6

protein rich barley and moong dal khichdi recipe | healthy barley yellow moong dal khichdi | jau dal khichdi | with 28 amazing images. To make barley and moong dal khichdi, heat the olive oil in a pressure cooker and add the cumin seeds. When the seeds crackle, add the asafoetida and turmeric powder and sauté on a medium flame for 10 seconds. Add the green chillies and sauté on a medium flame for a few more seconds. Add the barley, yellow moong dal, salt and 4 cups of water, mix well and pressure cook for 2 whistles. Allow the steam to escape before opening the lid. Serve immediately with low-fat curds. Life can be tough without comforting khichdi to keep you company! One of the homeliest of meals, khichdi is wholesome and soothing to the palate. Here’s an innovative twist, we have used fibre-rich barley to make this jau dal khichdi. A good replacement for rice, barley combines very well with moong dal and mild spices to create a comfort food barley and moong dal khichdi, that keeps you satiated for a long time due to its high fibre and protein content. Have this easy-to-make healthy barley yellow moong dal khichdi with a bowl of low-fat curds, to make a light but wholesome One Dish Meals. Apart from curbing cholesterol, barley also helps control weight gain and manage blood sugar levels too. To this effect, we have also used heart-friendly olive oil. Further this jau dal khichdi is also a good source of magnesium, which helps to maintain heart beat. protein rich barley and moong dal khichdi has 11.3 grams protein per serving (21% of RDA). Tips for barley and moong dal khichdi. 1. The barley has to be soaked for 30 minutes, so plan for it in advance. This helps in quick cooking. 2. Olive oil can be replaced with 2 tsp of ghee. 3. Like most khichdi, this khichdi too has to be served immediately. Enjoy protein rich barley and moong dal khichdi recipe | healthy barley yellow moong dal khichdi | jau dal khichdi | with step by step photos.

7

cucumber dip recipe | cucumber curd dip | Indian healthy kakadi dip | with 19 amazing images. cucumber dip recipe | cucumber curd dip | Indian healthy kakadi dip is a healthy snack for evening hunger pangs. Learn how to make cucumber curd dip. To make cucumber dip, combine all the ingredients in a deep bowl and mix well. Refrigerate for at least 1 hour. Serve chilled with vegetable crudités or crackers. There are some who vow by fried foods, while there are others who are health conscious and constantly looking for healthy and tasty recipes. Believe it or not, there is no divided opinion on this brilliant combination of cucumber curd dip. This light and wholesome Indian healthy kakadi dip when served with vegetable crudités makes a great mid-afternoon snack. Choose fibre rich veggies with slight crunch like carrots, radish, capsicum and cucumber. Serve the cucumber dip chilled to enjoy its flavours. This peppy mint-flavoured cucumber dip is rich in calcium and protein thus making it a wise pick for diabetics and heart patients along with weight-watchers too! Tips for cucumber dip. 1. Though we have used hung curd to make this dip, when you are short of time you can use thick curd. 2. Ragi and oat crackers are a nourishing accompaniment to this refreshing curd-based dip. Enjoy cucumber dip recipe | cucumber curd dip | Indian healthy kakadi dip | with step by step photos.

8

gavarfali ki sukhi sabzi recipe | gavar ki sabzi | cluster beans Indian vegetable | dry gavarfali sabzi | healthy gavarfali sabzi | with 17 amazing pictures. gavarfali ki sukhi sabzi is a lip-smacking dry sabzi that combines beautifully with phulkas fresh off the tava! The benefits of fibre-rich cluster beans are enhanced by the introduction of flavour-imparting garlic, which also keeps blood sugar and cholesterol levels under control. Gavarfali ki sukhi sabzi is basically from Rajasthan but this is not the tradional Rajasthani gavarfali sabzi as we have made it healthier by making variations in the recipe. To make gavarfali ki sukhi sabzi, clean and wash gavarfali. Unlike french beans, cluster beans take a long time to cook so they are steamed or pressure cooked but with this recipe we have cooked it in a pan so choose tender cluster beans as the mature one's are hard. Chop them into 1" pieces. Further, heat the oil in a broad non-stick pan and add the cumin seeds. When the seeds crackle, add the onions you can also add potatoes and tomatoes, garlic paste and turmeric powder and sauté on a medium flame for 2 minutes. Add the cluster beans, salt and ½ cup of water and mix well. Cover with a lid and cook on a medium flame for 8 to 10 minutes, while stirring occasionally. Add the coriander-cumin seeds powder and chilli powder and mix well. Cover with a lid and again cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Serve cluster beans Indian vegetable hot. Do not ever over cook gavarfali or else they will turn flavourless. This gavar ki sabzi is made with minimum of ingredients that are easily available in each and every Indian household. My mother had taught me this healthy gavarfali sabzi when I was learning as it is a supremely basic dish and can be cooked once in a week for any meal. As the sabzi is dry, you can easily carry it with you in your lunch box or can pack it for your kids tiffin box. Gavrafali is one of the vegetables that provide umpteen amounts of fiber. This sabzi lends 4.1 g of fiber per serving which is 16% of your day’s requirement. Fiber has many key roles to play in our body. The most common one is to keep us free of constipation by helping in easy bowel movements. Fiber helps maintain normal blood circulation too. It helps to prevent clots in the arteries, which carry blood to the heart, and thus prevents heart disease. Good healthy heart sabzi and low cholesterol sabzi. Enjoy gavarfali ki sukhi sabzi | gavar ki sabzi | gavarfali sabzi | dry gavarfali sabzi | Indian diabetic gavarfali sabzi with detailed step by step recipe photo and video.

9

Juicy pink grapefruit and crunchy green apple are a pretty sight to behold, more so when speckled with chopped walnuts. Their flavours too complement each other beautifully, making this a salad you will really enjoy snacking on. The best part is that this tasty combo is also rich in fibre, which helps curb blood sugar and cholesterol. Plus, walnuts are also known to be one of the most heart-friendly ingredients, rich in omega 3 fatty acids and vitamin E, which avoid blood clot and maintain healthy arteries. So, enjoy exquisite taste and good health with the Grapefruit and Green Apple Salad.

10

flaxseeds dry chutney recipe | Indian flax seed podi | alsi ki chutney | flaxseed chutney powder | with 10 amazing images. flaxseeds dry chutney recipe | Indian flax seed podi | alsi ki chutney | flaxseed chutney powder is a nourishing accompaniment to Indian meals. Learn how to make Indian flax seed podi. To make flaxseeds dry chutney, put the flaxseeds in a small non-stick pan and dry roast on a medium flame for 2 minutes, while stirring occasionally. Keep the roasted flax seeds aside. In the same pan, dry roast the Kashmiri red chillies for 2 minutes, while tossing occasionally. Keep the roasted chillies aside. In the same pan, dry roast the cumin seeds for 1 minute, while stirring occasionally. Combine all the ingredients along with salt in a mixer and blend till coarse without using any water. Store in an air-tight container and refrigerate. Use as required. Chutney powder, usually made with dals and red chillies, just got healthier in this all-new avtar. The traditional South Indian recipe has been tweaked to incorporate flax seeds instead of dals and presented in the form of Indian flax seed podi. Some cumin seeds have also been added to the formula to make it tastier! With loads of fibre and nutrients, this healthy version of flaxseed chutney powder is a wise addition to your diet. Weight watchers, diabetics, heart patients and all healthy individuals can include this dry chutney in their daily meals. They can enjoy this alsi ki chutney as an accompaniment for idlis and dosas like healthy oats dosa, or you can sprinkle some of it over snacks like uttapa to give a tongue-tickling flavour. Tips for flaxseeds dry chutney. 1. For uniform roasting, we recommend you roast the flaxseeds on a medium flame. 2. Prefer to pulse and grind while making powder so the seeds do not release oil. Enjoy flaxseeds dry chutney recipe | Indian flax seed podi | alsi ki chutney | flaxseed chutney powder | with step by step photos.

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